Sleep better for recovery and performance
Many of us are guilty of neglecting the importance of quality sleep, cramming in training around life commitments while looking for quick fixes to aid recovery or to make performance gains. So before you reach for the compression socks, that discounted massage gun, or hop in an ice bath, remember that sleep is the cornerstone of recovery and is the best performance enhancer there is!
Sleep underpins our everyday physiology, from reducing inflammation to ensuring precise hormonal regulation, cardiovascular health, and memory formation. Therefore insufficient sleep and poor sleep quality are associated with several significant adverse health outcomes.
So what steps can you take to achieve healthy sleep?
🕙 Have a routine, and try to fix a bedtime and an awakening time.
😴 If you are in the habit of taking a nap, do not exceed 45 minutes of daytime sleep.
🍷 Try to avoid excessive alcohol 4 hours before bedtime.
☕ Try to avoid caffeine 6 hours before bedtime. This includes coffee, tea, and caffeinated fizzy drinks, as well as chocolate.
🌮 Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack
before bed is acceptable in fact, you can boost protein synthesis by taking 20-30g of protein prior to sleep
🏊♀️🚴🏻♀️🏃♀️ Exercise regularly, but not right before bed.
🌡️Find a comfortable temperature setting for sleeping and keep the room well ventilated.
🤫 Block out all distracting noise and eliminate as much light as possible.
☀️ Light regulates your circadian rhythm. When you wake up, get outside. An early dose of light triggers our early cortisol release AND sets the approximate time for our nighttime melatonin release. 🌑
🛌 Reserve the bed for sleep and sex. Don’t use your bedroom as an office, or workroom if possible.
🥱 Finally, knowing that sleep is important can often cause us to have anxiety about getting sleep. Don't stress about it, be conscious of your habits and sleep hygiene. Small gradual changes can vastly improve our general health and wellbeing over time.